“Thoughts drive dieting plans, but feelings drive dieting behaviour”. We plan rationally what to eat, but we gorge on things which make us feel good.That’s what health psychologists are telling us. No doubt, garlic scallops with broccoli makes us feel good. But after a morning of fighting fires and an string of tedious afternoon meetings involving front line hand-to-hand combat with tiring individuals, we’ll be wanting something that makes us feel better. We’d probably be somewhat receptive to truffle fries and mud pie. We’ll be looking forward to that last slice of chocolate cake waiting patiently for us in the fridge at home.
It’s the same reason why we’re able to sustain a relatively narrow diet of something healthy but quite plain (e.g., a mono-food diet of cabbage soup or a daily regimen of raw veggies and steamed salmon) for only so long. We crave foods which draw out a warm and fuzzy feeling from us in our moments of weakness. I mean, moments of stress, when life throws us challenges. And it’s not something we’ve cooked up. There’s data to show that we’re prone to emotional eating when we experience job burnout and fatigue.
But we need not be slaves to our cravings. Here are seven questions to ask yourself:
1. Are you feeling stressed?
We may not realise it but our emotions are in the driver’s seat when it comes to eating. We reach for comfort foods when we’re stressed. We treat ourselves to something nice after we’ve had to deal with something challenging. This is not just anecdotal evidence. A recent study shows that we’re much more likely to choose tasty but unhealthy food over a healthy but less tasty one after we’ve experienced a stressful event. The reason for this has a neurobiological basis: Our cortisol levels, which are elevated by stress, disrupt the self-control mechanism in our brains, which means that stress can derail our well-intentioned plans to eat healthy. That means that managing your stress levels is one of the key components of eating healthy.
2. Which foods are you emotionally attached to?
Stress is not the only thing we should be concerned about. Anxiety and depression also affect how we eat. At least half of the people who responded to a recent US survey agreed that weight loss was caused by not exercising enough and by the foods they ate. Only 10% considered mental well-being to be a main factor for being successful at losing weight. To cope with emotional eating, it can be helpful to understand why you eat what you eat. Keeping a daily journal can help you track the (unhealthy) foods which you eat to make yourself feel better. Use technology to your advantage: Apps like Calorie Counter and Diet Tracker not only track the nutritional value of your meal, but give you the option to label your foods with say, your emotions.
3. What emotions are you experiencing?
How often have we had lunch but not remembered what we ate? Multi-tasking at lunch or dinner time means that we often inhale our meals without considering whether we should continue eating because we’re still hungry. A 2014 study has shown that those who received training to recognise basic emotions in themselves and others were more likely to choose a healthy snack than the control group. The trained group also achieved weight loss after 3 months, whereas the control group gained weight in the same interval. According to other research, mindful eating — which includes being aware of one’s emotions when eating — means that you’ll be less likely to eat for emotional reasons. To reap the other benefits of being more motivated to exercise and having better blood glucose regulation, ask yourself what emotions you’re experiencing when you’re reaching for your 3rd pineapple tart.
4. Are you in a good mood?
Knowing how you feel when you’re about to eat is one thing. Stopping yourself from finishing all the pineapple tarts and the last of the kueh lapis is another thing. That’s where the findings of a 2014 study come in. Researchers found that people in a good mood more often chose healthy foods than those in a neutral mood. Of course, those in a bad mood more often chose comfort (and unhealthy) foods than those in a neutral mood. But the researchers also managed to get those in a bad mood to make better food choices: Getting them to focus on the future rather than the present made more who were in a bad mood switch to healthy foods. So, distract yourself with music or friends when you’re in a bad mood to avoid indulgent emotional eating.
5. Did you have breakfast this morning?
Breakfast has been linked to various positive health outcomes. Here’s one more! A 2014 study explains the reason why breakfast leads to less overeating during the rest of the day. It turns out that eating at the start of the day regulates your feel-good hormone, dopamine, reducing your food cravings during the rest of the day.
6. Do you really need to eat everything at the buffet?
Given a choice between a cheap all-we-can-eat buffet and a pricier one, which would we choose? The cheap one might be good for our wallet in the short run, but a 2015 study finds that we’re much more likely to overeat and feel guilty for our indulgence at the cheap than pricier buffet. So, practice mindful eating and go for the not-so-cheap option…if nothing less than a buffet will suffice.
7. Are you still feeling hungry?
Proteins, grains and pulses are the secret to curbing our appetite. And not all foods are equal: almonds, saffron, and pine nut oil also help us feel full for longer, according to an 2014 report in Food Technology.